What is your workout?

I thought it would be interesting to see different peoples routines and what they wish to achieve from it. May be helpful for others to see what they can try or just things to add to spice up their workouts. Mine at the minute....

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20 y/o female, 5'3" 130ish lbs, 20%ish bf. jus started doing 4hb about 3 weeks ago, switched after doing paleo/crossfit for a year. crossfit is a creepy, expensive cult get out while you can!

For the perfect posterior exercises I use a 35 lb kettlebell and go full overhead on the swings, and also go knee to elbow on the flying dogs. Yoga is various styles, depends on the teacher. You don't need to do this much I just love yoga and it's free through my co-op. I also walk or bike to school and for most of my shopping if possible.

It's very brainwashy and people take it as a religion, and it's very elitist and costs a lot of money. It's also easy to get hurt because you're encouraged to perform exercises with high weight that you don't know the first thing about. And it's totally male-centered. That's just my opinion though.

Yoga is awesome though! It will get better and it will help you with climbing and all other exercise stuff.

I agree lexidogon. I love some things about it crossfit, but I realized that I was spending too much money and not really getting the body I wanted. I felt sort of fuscular (fat+muscular hehe) and wanted to focus more on dropping fat. And the coach had us do way to much oly lifting at the expense of everything else. I'll probably reintroduce some heavy lifting and xfit workouts once I get out of the leaning out phase and am able to focus on building more muscle. Although, after a year of that shit 3x a week, I already have a good amount

i love crossfit.. i get what you say about elitist... it is super expensive.. sad that i had to shell out 160 bucks for a month of unlimited workouts there... way more than unlimited yoga/hot yoga ( i do that too and LOVE it!) but i really am a crossfit fan. i am competitive, and I love seeing the strength gains and muscle tone in my legs is WAY better than when i was spinning !

tinesnloaf ... it's funny because i am almost EXACTLY the same body as you.lol. i am 5'3.5" ( haha ALMOST 5'4") ...and 130ish lbs. ( started at 134...LOWEST was 127...but i waiver between 129/130 now ughhh..scale doesn't move!!!) anyhow...ya, dropping the b.f. is my goal as well... i am higher BF than you- but anyway, in the mid-20's BF%.... i understand what you mean by "fuscular" lol.. i have muscular arms but a layer of fat makes them look bigger ( my mother constantly says " your arms are too big..blah blah.. why do you lift weights?" to which i reply.. it's not the lifting weights, it's the fat i still have that makes them look bigger than they are!!!) .. anyhow - i love the HIIT that goes with x fit - today we're going to be doig lots of sprints n burpies... - but of course before the wod we have a squat strength exercise today...anyhow, i believe with crossfit you CAN get a lean physique..it doesn't have to be bulky - as women our testosterone levels aren't high enough to get "big" for the most part. I think switching it up is important. (on top of xfit, i run, do a power yoga 1-2 times a week, and p90x 1-2 times a week - or just lift weights if not p90x) but i STRUGGLE to lower that BF % .... i feel stuck!

I notice most (19/20) of the women at my box are NOT lean. I feel like xfit helps you build muscle, but since it's so intense, really increases your hunger and compensatory eating, like "I just did Murph I can go for pizza!" Yes, it was a brutal workout; no, it doesn't mean you can eat anything you want without it showing up on your ass/abs/arms/wherever!

The "bulking" thing is misunderstood as you said, it's not huge muscle, it's the larger muscle PLUS the existing fat. Same fat+more muscle=bulkier, simple mathematics.

I really struggle with the bf% too...for me though honestly it was the eating. I was doing lactopaleo and eating way too much cheese, and way too much in general.

i have been on SCD since the end of March... it's tough when you have been on it a few months and the results are VERY slow and not very OBVIOUS as with larger people, if you know what I mean. I do NOT compensatory eat as typical crossfitters can sometimes do ( i hear it too!! oh i can eat the ice cream because i am doing crossfit tomorrow!)

the key with crossfit i think is the paleo diet ( or in our case SCD) because you really aren't burning tons of carbs ( glycogen) with tons of cardio, as you do in say a 60 minute spin class, a 60 minute kickbox class etc... with crossfit it is the EPOC that matters too ( from this type of short intense work your post exercise oxygen consumption {EPOC} aka cals burned post exercise are higher and metabolism is higher vs. typical longer sessions of non-HIIT

so ya- my typical day = 1-2 eggs, some egg whites ( from the carton..i don't measure- usually 1/4-1/ cup total) ... about a cup of spinach sauteed, lentils or beans...if no lentils or beans than 2 strips turkey or chicken bacon..usually 1-2 tbsp quac or 1/4 an avocado, HOT SAUCE! mmm..... i LOVE b fast the most

lunch = chicken or tuna with salad, usually 1-2 tbsp hummus, sometimes lentils, sometimes no legumes at all ( i don't rely on the beans or lentils... i keep hearing that omitting them works for a lot of ppl!) snacks are baby carrots and hummus, or a tbsp. almond butter or p.b. .... or a handful -small-of nuts

dinner is some time of protein (steak, chicken, tilapia, salmon...always change it up) and veg ...typical scd ....

other notes:

- i DO have coffee EVERY morning with a bit of almond milk, sometimes 1 stevia packet, sometimes nothing... i have sugar free popsicles ( my dad is on south beach and eats these, low fat milk, and cheese, and laughing cow EVERY day so these things are all in my house - i do not have them) ...

- i am taking PAGG ( which i want to stop bc 1- it is $$$ and 2- i think it causes BAD breath or some bad smell (ahem...garlic!!!!!) but i feel like pagg does work